Thatha ingilazi yamanzi ebandayo, eqabulayo eqabulayo ukuze ugcine imali futhi ukhulise impilo
Mayelana nokuqhekeka ukuvula i-soda ye-soda enomsoco otholile? Ungase ulindele ukulinda ngaphambi kokuthi uphume phezulu. Inani labantu baseMelika abaphuza utshwala obuyishukela liye lakhuphuka eminyakeni engaphezu kwengu-30 edlule, okungenani isigamu sabantu abagcwalisa ukwabelana kwabo okuhle. Futhi ngokwamaCenter for the Disease Control and Prevention (CDC), iziphuzo zoshukela zicatshangelwa ukuthi zihlotshaniswa kakhulu nokukhuluphala kwesizwe kanye nohlobo lwesibili lwesifo sikashukela .
Ukususa i-Soda Out
I-soda igcwele ushukela-angaphezu kwamapuni ayisipuni ayisishiyagalolunye angama-12-ounce, futhi cishe amapuni ayisipuni angu-16 ebhodleleni lama-ounce angu-20. Ibuye inikeze inani eliphakeme lama-calories angenalutho- ama-kilojoule ngaphandle kokudla okunomsoco okubuyayo noma yikuphi.
Uma lokho kungesizathu esanele ukuhamba e-cold turkey, hlola lokhu: Ukutadisha okushicilelwe emaphephandabeni Amakhemikhali asetshenziselwe ukuphenya imiphumela yokushintsha i-ounce elilodwa elikhonza i-soda ngamanzi. Abacwaningi bahlaziya idatha kusukela ku-2007-2012 National Health and Nutrition Surveys (NHANES), okubandakanya abangaphezu kuka-19,000 baseMelika abangaphezu kweminyaka engu-18. Ithimba libheke umthelela othize wokufaka isiphuzo esisodwa esishukela-kufaka phakathi i-soda, iziphuzo zamanzi, noshukela ikhofi eqoshiwe-ngamanzi kwi-Healthy Beverage Impact (HBI) izikolo nokukhuluphala.
Lokho abathola ukuthi labo abafaka okungenani isiphuzo esisodwa esisodwa ngamanzi nsuku zonke babonisa ukuthuthukiswa kwezikolo zokuphuza okunempilo, ukunciphisa amakholori wansuku zonke, nokuzuza kancane kwesisindo okuholela ekukhulupheni.
Lokhu okutholakele kubonisa ukuthi ukunciphisa ngisho nengxenye yalokho okwamanje uguqa kunganikeza izinzuzo ezibalulekile.
Imikhombandlela ye-2015-2020 yeziNyango zamaMelika incoma ukuthi sithole amaphesenti ayishumi kuphela amakakorikhi ethu kusuka ushukela owenezelwe-kalula afinyelelwe ngebhola elilodwa elilodwa lama-pop of pop. Ngiphakamisa ukukhipha iziphuzo zoshukela futhi kunalokho ngisindise isamba sakho sansuku zonke kwezinye izinto ezinomnandi futhi ezingakhohlwayo, njenge-ayisikhilimu noma amakhukhi (nje umbono wami siqu!).
Futhi, kubalulekile ukwazi ukuthi ukuphuza ama-calories akho ngeke kukugcwalise njengokudla kwangempela.
Inzuzo eyodwa yokugcina: Manje ukuthi leyo mizi ezweni lonke ibeka intela yokuphuza ushukela, uzobe ukonga imali enzima uma uyeka ukuthenga.
Indlela Yokushiya I-Soda Kuhle
Izindlela ezimbalwa zokuyeka i-soda:
- Izinyathelo zezingane. Ukuhamba kwe-turkey ebandayo kungase kube isitayela sakho, kodwa kwabanye, akuyona into engokoqobo. Uma ungena kuleli kamu, zama ukuzinyusa kuma-khalori wamanzi kancane kancane. Uma okwamanje uphuza ama-sodas amathathu ngosuku, zama ukunciphisa kabili. Yenza lokhu amasonto amabili, bese usika futhi-ngalesi sikhathi kwesinye ngesonto . Ukuzinika isikhathi sokwenza ushintsho kancane kancane kuzokusiza ukusekela ushintsho lokudonsa isikhathi eside.
- Shintshela ku-seltzer. Uzokwazi ukuthola ama-bubbles afanayo oyithandayo ku-soda, kodwa ngaphandle kokushukela nama-khalori. Futhi uma ufisa ukunambitheka okungaphezulu, zama ukufaka i-splash yejusi yezithelo ku-seltzer, noma i-citrus fresh-pressed.
- Jazz up H2O yakho. Amanzi ngezinye izikhathi angaba mnandi-ngiyakwamukela. Ungase umangale ukuthi amanzi alula kanjani angakwazi ukuhamba kusuka eziqhenyweni kuze kube mnandi nje ngokufaka izithelo ezintsha noma flavour yemvelo. Cabanga ilamula, i-orange, ikhukhamba, amajikijolo athisayo, noma ngisho neminki echotshoziwe.
- Gcina ilogi. Ukulandelela ukuthi isiphuzo esiphuzayo odlayo usuku ngalunye kungasabisa, futhi kushukumisa kakhulu uma kuziwa ekunciphiseni imali yakho. Ehlangothini lwe-flip, logi lwamanzi lungasiza kakhulu. Zizinselele ezigodini ezingu-8 zansuku zonke zamanzi izinsuku ezingu-30 eziqondile futhi wenze kwenzeke. Kunezinhlelo zokusebenza ezitholakalayo ku-smartphone yakho athuthukiswe kule njongo. Futhi ukugcina ibhodlela lamanzi nxazonke ukuze uphuze futhi ukugcwalisa kukunika enye indlela lapho izifiso ze-soda zingena khona.
I-Soda-Free Drink Recipes
Hlola amaposi ambalwa engiwathandayo:
- I-Tart Cherry Spritzer
- I-Peach-Raspberry Iced Tea
NguJoy Bauer, MS, i-RDN, i-CDN, i-Health and Nutrition Expert ye-NBC's Today Show futhi umsunguli wezinkinobho ezidlayo.
> Imithombo:
> Duffey KJ, uPoti J. Ukulinganisa Umthelela Wokuguqula Isisulu Esimnandi Soshukela Ukusetshenziswa Amanzi Nge-Energy Incake, I-HB Score, nokukhula Kwesisindo. Amakhemikhali 2016, 8 (7), 395.
> Falbe J, Thompson HR, Becker CM, Rojas N, McCulloch CE, Madsen KA. Impact ye-Berkeley Exercise Tax on Ukusetshenziswa kokudla okuphuziziwe nge-Sugar-Sweetened Consumer. Impilo Yomphakathi YaseMelika Ngo-Okthoba 2016, 106 (10): 1865-1871.
> Ogden CL, Kit BK, Carroll MD, Park S. Ukusetshenziswa kweziphuzo zikaShukela e-United States, 2005-2008. I-NCHS Data Brief, Inombolo 71, Agasti 2011.